Rice exchange
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I could be making this more difficult than it is, but if I use white in exchange for brown rice, do I stick with the same amount?
Ex. Meal plan 3, meal 3 calls for 150g brown rice, if I substitute for white rice do I keep the measurements the same or only use 100g that’s listed on the exchange list?
I hate making exchanges because I can never figure this out. But I have white rice leftover that I’d rather use.I could be making this more difficult than it is, but if I use white in exchange for brown rice, do I stick with the same amount?
Ex. Meal plan 3, meal 3 calls for 150g brown rice, if I substitute for white rice do I keep the measurements the same or only use 100g that’s listed on the exchange list?
I hate making exchanges because I can never figure this out. But I have white rice leftover that I’d rather use.You should use the exchange portion size guide in the far left column of your meal plan, that is how you calculate exchanges. However many servings of SC carbs it says to exchange, that is what you will use for calculating portion size, does that make sense?
No, I’m not understanding. Again, I could be making this harder than it is.
If you look at Meal Plan 3, Meal 3, you will see 1 1/2 SC next to 150g of brown rice. That means, you have 1 1/2 servings of a Starchy Carb to exchange for the brown rice. So you then go to your food exchange list and see how much a serving and a half is of white rice, or whatever the starchy carb is that you want to exchange. Your allotted portion size you can use to exchange is a serving and a half of a food in the Starchy Carb list. Does that make sense?
This is true for all exchanges, you have to see what your portion size is for that meal. Nicole explains all of this in her Nutrition Bonus Content Video “How To Use The Food Exchange List” (on the main challenge page on her website if you scroll down below the Forums)
I still don’t understand. 1 serving is 25g but if you look at the list of white rice it says 1/2 cup (100g). So, if 1 serving is 25g where does the 100g come from?
Idk, surely I’m making this more difficult. I’ll try to find her video and watch it. At this point it’s going to be easier for me to stick to the plan lolI still don’t understand. 1 serving is 25g but if you look at the list of white rice it says 1/2 cup (100g). So, if 1 serving is 25g where does the 100g come from?
Idk, surely I’m making this more difficult. I’ll try to find her video and watch it. At this point it’s going to be easier for me to stick to the plan lolOne serving of a starchy carb is, for example, 100g of measured cooked white rice, which equals roughly 25g of carbs.
So one and a half servings means you weight out 150g (100g + 50g is 1 1/2 servings). If 100g of weighed cooked white rice = roughly 25g of carbs, that means one and a half servings of white rice equals 150g of weighed cooked white rice and comes out to roughly 37-38g of carbs for your meal.
Ok thanks. That helps. That’s the math I was getting but it didn’t seem correct. Sorry for the back and forth. I think I was confused myself and thinking to hard 🤪
Ok thanks. That helps. That’s the math I was getting but it didn’t seem correct. Sorry for the back and forth. I think I was confused myself and thinking to hard
Ok great, glad you got it and I was able to help 🙂
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